The paleo diet, inspired by the eating habits of our Paleolithic ancestors, has gained popularity for its potential health benefits, including weight loss, improved blood sugar control, and cardiovascular health. However, like any significant dietary change, it can have unintended consequences, including digestive issues like constipation. This article explores the causes of constipation on the paleo diet, effective remedies, and how to maintain a healthy gut microbiome while following this dietary approach.
Understanding the Paleo Diet
The paleo diet centers around consuming foods that were presumably available to our hunter-gatherer ancestors. This includes lean meats, fish, fruits, vegetables, nuts, and seeds. Conversely, it excludes foods that became common with the advent of agriculture, such as grains, legumes, dairy products, and processed foods. The underlying philosophy is that our bodies are genetically better suited to the foods our ancestors ate for millennia.
Foods Included in the Paleo Diet:
- Wild game and lean, grass-fed meats
- Seafood
- Free-range eggs
- Moderate amounts of olive, flaxseed, and coconut oils
- All fruits
- Vegetables, including root vegetables
- Seeds and nuts
- Herbs and spices
- Honey
Foods Excluded from the Paleo Diet:
- All grains (wheat, oats, rice, rye, corn, barley, spelt, and amaranth)
- Dairy products
- Some high-starch vegetables, such as potatoes
- Legumes
- Processed meats
- Packaged and canned foods
- Sugar and artificial sweeteners
- Added salt
Why Constipation Can Occur on the Paleo Diet
While the paleo diet can be beneficial, it's important to approach it carefully to avoid potential pitfalls. One common issue is constipation, which can arise due to several factors:
Insufficient Fiber Intake
Fiber adds bulk to stool and helps it move comfortably through the digestive tract. The paleo diet eliminates grains and legumes, which are major sources of fiber for many people. While fruits, vegetables, nuts, and seeds are allowed, some individuals may not consume enough of these to meet their daily fiber needs.
Dehydration
Some individuals drastically cut down on their carbohydrate consumption, reduce fiber, and drink less water, which can put the GI system in a stressed state, thereby causing constipation. It is important to stay hydrated throughout the day to keep your bowel healthy.
Read also: Paleo Granola Recipes
Changes in Gut Microbiome
A dramatic dietary shift, such as starting the paleo diet, can significantly alter the gut microbiome. The gut microbiome is the complex community of microorganisms living in our digestive tract. These microbes play a crucial role in digestion, immunity, and overall health. Sudden changes in diet can lead to changes in how your bowel functions, leading to a number of symptoms, such as constipation and diarrhoea.
Food intolerances
Sometimes food sensitivities can cause constipation in certain individuals, so if you have eliminated the five most common constipation culprits and still have difficulty, consider that you may be uniquely sensitive to something that most people have no trouble digesting. Examples that come to mind are eggs and beef. Eggs are among the top nine common food sensitivity culprits, and beef can cause trouble for some people who don’t do well with dairy products because of a cross-reactivity related to cow proteins.
Other Potential Causes
It's also important to consider other potential causes of constipation that may not be directly related to the paleo diet itself. These include:
- Medications: Certain medications, such as calcium and iron supplements, and non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, can contribute to constipation.
- High blood sugar: High and uncontrolled blood sugar quite often causes constipation in people with both Type 1 and Type 2 diabetes.
- Mental health: Symptoms of depression and anxiety are strongly connected to gastrointestinal problems, including constipation, in the general population.
- Hidden food allergies: Food allergies and intolerances can actually show up in all kinds of ways - and in some cases, a primary symptom may be constipation.
Remedies for Constipation on the Paleo Diet
Fortunately, there are several strategies to alleviate and prevent constipation while adhering to the paleo diet:
Increase Fiber Intake
Since both these diet types allow you to have around 5%-10% of carb in your diet, you can opt for fiber-rich carb instead of the refined carb. Incorporate plenty of fiber-rich, paleo-friendly foods into your diet, such as:
Read also: Paleo Diet Delivered: What You Need to Know
- Vegetables: Emphasize non-starchy vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts, and asparagus.
- Fruits: Choose fruits with higher fiber content, such as berries, apples, pears, and avocados.
- Nuts and Seeds: Include chia seeds, flaxseeds, almonds, and walnuts in your meals or snacks.
Stay Hydrated
Drink lots of water to keep your bowel healthy. Dehydration can worsen constipation, so aim for at least eight glasses of water per day.
Consume Prebiotics
Prebiotics are sources of fiber that modulate the gut microbiome to benefit general health and one common prebiotic is inulin. You might be able to buffer the gut microbiome against these changes through regular consumption of prebiotics. Inulin can be added to functional foods or consumed in natural sources like onions, leeks, asparagus, bananas, and artichoke.
Consider a Modified Paleo Diet
Opt to transition slowly from high-carb to low-carb diets. A less restrictive approach, such as a modified paleo diet that allows limited consumption of grains, legumes, and dairy, may be easier on your digestive system and gut microbiome.
Identify and Eliminate Problem Foods
If you suspect a food intolerance is contributing to your constipation, try eliminating potential culprits like nuts, seeds, nightshades, and eggs one at a time to see if your symptoms improve.
Other helpful tips
- Taking 1-2 Tbsp of Lemon Juice or Raw Apple Cider Vinegar 10-15 minutes before each meal can help with the secretion of digestive enzymes and decrease transit time.
- Avoiding starches and sugary foods that feed bacteria and contribute to hunger hormone disregulation can be very helpful for some people (especially those who suspect they have Small Intestinal Bacterial Overgrowth).
- Sauerkraut can be very helpful in regulating stomach acidity as well as providing probiotics.
- Ginger is a miracle. It helps regulate stomach acidity, stimulates peristalsis, and decreases transit time. I drink several cups of ginger tea daily (my favorite brand is Yogi), and when I need a little extra, I like to eat alot of homemade honey-candied ginger (especially because the honey doesn’t aggravate my SIBO due to its monosaccharide content).
- Exercise can be very helpful, especially something like going for a nice long walk.
Supporting Gut Health on the Paleo Diet
Protecting and nurturing the gut microbiome is essential for overall health and can help prevent digestive issues like constipation. Here are some strategies for supporting gut health while following the paleo diet:
Read also: Paleo Mayonnaise Recipe
Incorporate Fermented Foods
Fermented foods like sauerkraut, kimchi, and kombucha are rich in probiotics, which are beneficial bacteria that can help diversify and balance the gut microbiome.
Consume Bone Broth
Including foods such as bone broth, fermentable fibres (found in fruits, vegetables, starches, nuts and seeds) and fermented foods (such as sauerkraut, kimchi, pickles, kombucha) will nourish the gut.
Be Cautious with Probiotic Supplements
Adding a probiotic can also help and both prebiotics and probiotics have been shown to be helpful, depending on the specific case. However, be cautious with your probiotic use if you have a problem related to overgrowth of gut flora, since this might feed the bacteria that are causing your issues.
Limit Processed Foods and Artificial Sweeteners
These can negatively impact the gut microbiome and contribute to inflammation.